Routine Feel Free to be Critical

[Justin Fricke]

I want to work on explosiveness, gain strength, and cut some body fat

Days 1 and 3 of compounds(weeks) are mostly model off of Dan John but with a few perks of my own. Days 2 and 4 are MetCon cross fit type stuff.
Over all my quick lifts and strength is good but need to step up my Metcon/Cardio

The thing i am going to stick to the most is timing and and how the length of rest i take between sets and exercises....my thing is 2 days on 1 day off i am also juggeling the thought 2on1off 2on2off etc it is along post but for those who would like to say something feel free....what am i lacking is there to much?

Compound 1 Day 1 Phase 1 50% 30 sec Rest between sets
5 Pull Ups 20 minute rest between Exercises

Snatch 8x2
SS w Box Jump x 2

Clean and Jerk 8x1

Back Squat/Front Squat 6x5

Push Press/ss w Dips 5x3

Abs

Compound 1 Day 2
MetCon

10 Pull ups

4 reps a minute 20 min
DB HC FS PP

Elipticle
20sec Balls out 40sec Rest
x 10

Compound 1 Day 3 50% 30 sec Rest between sets
7 Pull Ups 20 minute rest between Exercises

Hang Clean and Jerk 8x1

Front Squat/Back Squat 6x5
SS w Box Jump x2

Snatch Grip Push Press/ ss w Dips 5x3

RDL Snatch 8x2

Abs

Compound 1 Day 4
12 Pull ups

Complex A x 5

Hang snatch
Overhead Squat
Front Squat
Jerk
Good Morning
Push Press X 5
2 min rest between sets
Abs


Compound 2 Day 1 Phase 1 60% 30-45 Sec Rest between sets
10 Pull ups 2 Minute rest between exercises

Back Squat/Front Squats 6x5
SS w Box Jump x 2

Push Press/ss w Dips 5x3

Snatch 8x2

Clean and Jerk 8x1

Abs

Compound 2 Day 2
MetCon

14 Pull ups

Green Beret x 10/ss
w 5 Plyo Pushups

Bicycle
20sec Balls out 40sec Rest
x 10

Compound 2 Day 3 60% 30-45 Sec Rest between sets
10Pull ups 2 Minute rest between exercises

Push Press 5x3

Hang Snatch 8x2
SS w Box Jump x 2

RDL Clean and Jerk 8x1

Front Squat/Back Squat 6x5

Compound 2 Day 4

5 Pull Ups
10 Wood Chopper
20 push ups
10 DB Thrusters
5 Chin Ups
2 minute rest between sets
x 5 sets


Compound 3 Day 1 Phase 1 55% 30 Sec Rest between sets
10 Pull Ups 2 Minute rest between exercises

Snatch 8x2
SS w Box Jump x 2

Clean and Jerk 8x1

Back Squat/Front Squat 6x5

Push Press/SS with Dips 5x3

Abs

Compound 3 Day 2
MetCon

10 Dead Lifts
10 Burpee Pullups
DB StepUps x10 each leg
x4

Elipticle
20sec Balls out 40sec Rest
x 10

Compound 3 Day 3 55% 30 Sec Rest between sets
20 Pull Ups 2 Minute rest between exercises

Hang Clean and Jerk 8x1

Front Squat/Back Squat 6x5
SS w Box Jump x 2

Snatch Grip Push Press/ss w Dips 5x3

RDL Snatch 8x2

Abs

Compound 3 Day 4

30 pull ups

Complex B x 5

Clean Pull
RDL
Clean
Front Squat
Push Press
Power/Squat Jerk x5


Compound 4 Day 1 Phase 1
20 Pull ups

Back Squat/Front Squats 6x5 65% 45 Sec Rest between sets
SS w Box Jump x 2 2 Minute rest between exercises

Push Press/ss w Dips 5x3

Snatch 8x2

Clean and Jerk 8x1

Abs

Compound 4 Day 2
MetCon
30 Pull ups
Green Beret x 10/ss
w 5 Plyo Pushups

Bicycle
20sec Balls out 40sec Rest
x 10

Compound 4 Day 3
20 Pull ups

Push Press/ss w Dips 5x3 65% 45 Sec Rest between sets
2 Minute rest between exercises
Hang Snatch 8x2
SS w Box Jump x 2

RDL Clean and Jerk 8x1

Front Squat/Back Squat 6x5
ABS

Compound 4 Day 4
MET CON
35 Pull Ups

10 Dead Lifts
20 Plate Overhead Walkin Lunge
30 KB Swings
20 Push Ups
10 Rows x 4